Dr. John Heary--Certified Functional Medicine & Nutrition

Functional Nutrition & Integrative health center

Dr. John Heary

Certified Functional Medicine & Nutrition

Certified Clinician in Whole Food Nutrition

266 Buffalo St., Hamburg, NY 14075

(716) 545-4090

Inside You Will Learn...

METABOLIC SYNDROME (SYNDROME X)

Metabolic Syndrome (MetS) is not an actual disease. It‘s a cluster of measurements indicating an unhealthy

condition that increases the risk of heart attack, stroke, type 2 diabetes, and other maladies including all-cause

mortality. For example, if you have MetS, you are five times more likely to develop type 2 diabetes and twice

as likely to develop heart disease. Research links MetS to fatty liver disease, polycystic ovaries, breast cancer,

several other cancers, asthma, excess inflammation, sleep problems, depression, Alzheimer‘s disease, and

other ills. The problem is that no one knows which comes first: MetS or the illnesses associated with it. The

―unhealthy‖ body measurements are high blood pressure (greater than 130/85 mm Hg), high fasting blood

sugar (more than 110 mg/dL), low HDL (so-called ―good‖) cholesterol (less than 40 mg/dL for men; less than

50 mg/dL for women), high triglycerides (greater than 150 mg/dL), and overweight (especially increased belly

fat—an ‗apple‘ shape—a waist circumference greater than 40 inches for men and 35 inches for women). If you

have at least three of these risk factors, you‘re considered to have MetS. According to the criteria, 34% of

North Americans now have MetS with numbers increasing for adults, adolescents and children.

MetS used to be called ―Syndrome X‖ and has been around in various forms and definitions for about 80 years.

During recent years, controversy about its definition and significance has emerged. The biggest complaints

are that MetS had too many definitions and there has been a lack of clarity about its role and value in clinical

practice. Though MetS is a lumping together of risk factors that doctors often see together, there‘s no proof

that it‘s a clear-cut illness in itself. Most scientific reports indicate that, as a group of measurements, it is no

better at predicting heart attacks, diabetes, or disease progression any better than adding up its individual

components—the whole is not greater than the sum of its parts. And placing absolute meanings to a group of

specific measurements doesn‘t work because there are myriad individual differences. However, a fixed

definition of MetS has been sought and won. We now have an almost-precisely-defined label (with some

controversy remaining). There‘s no doubt that many risk factors for diabetes and cardiovascular disease are

often found in combination. But nailing down an exact combination is not accurate and not possible.

Many fingers point to overweight and obesity as central to the development of MetS. Yet not all obese people

develop MetS and not all people with MetS are obese. It‘s more likely that there are a number of causes

including lifestyle—particularly diet and exercise—and other environmental factors (including toxic load). A

core issue is lack of good nutrition: during pregnancy, childhood, or adulthood. It‘s known that MetS can be

avoided or successfully overcome with lifestyle modifications. Although genetic variations are blamed for just

about everything these days including MetS, overall risk attributable to any single genetic morphing is minute.

Instead, subtle alterations in how genes are expressed do seem to increase risk. How genes are expressed

relates to how a person lives his/her life. Nutrition and exercise, for example, influence how genes are

expressed. Altered mitochondria (cellular energy factories central to metabolism) have also been implicated in

MetS. Lowered function or dysfunction of mitochondria can result from poor nutrition, toxic overload, lack of

physical activity, and other factors. Risk of MetS is higher if a person is already headed towards type 2

diabetes, has low blood sugar tendencies, trouble losing weight despite dieting, brain fogginess, energy

crashes, phlebitis or other hyperviscosity syndromes, angina or other cardiovascular problems, unexplained

loss of sex drive or impotence. When most of these symptoms occur, insulin signaling pathways may not be

working. Insulin resistance is a major consequence of this disruption. And insulin resistance is a common

thread that runs through the cluster of signs linked to MetS. It‘s the only way that researchers have found to

explain the collection of abnormal measurements that make up the definition of MetS. 1

Insulin resistance is reduced sensitivity in cells (such as muscle and fat cells) to the action of insulin. It‘s really

a dysfunctional response to insulin, the hormone that plays a big role in orchestrating the body‘s use and

storage of nutrients. Insulin is involved in regulating carbohydrates, fats, and protein. Normally, insulin

stimulates production of proteins and molecules involved in the function, repair, and growth of cells. Its primary

job is to regulate levels of blood sugar (glucose). After we eat, glucose levels rise, triggering the secretion of

insulin from the pancreas. Insulin helps to transport glucose from the blood stream into muscle cells and other

cells where the glucose is used as fuel for producing energy. Insulin also converts glucose into glycogen (the

storage form of glucose placed in the liver and muscle tissue) which is also used for energy production. Insulin

inhibits excess production of glucose by the liver, stimulates production and storage of fats in fat depots and in

the liver, and suppresses the release of excess fat (primarily triglycerides). The more sensitive your cells are

to insulin, the more efficient the transfer of glucose into cells becomes. But if cells become insulin resistant,

the pancreas has to make and secrete higher amounts of insulin in an attempt to accomplish these goals.

Instead of being used to make energy, some glucose is converted into fatty acids and stored as fat in the liver

and throughout the body. Fats, rather than glycogen, accumulate in muscles, for example. When insulin‘s

influence on cells to convert glucose into energy no longer works properly, the individual is tired, always

hungry, usually craving carbohydrates, and often gaining weight.

As insulin and blood sugar levels drop in the hours after a meal, they allow fatty acids to be moved from stored

fat and signal the mitochondria to ‗burn‘ these fatty acids to make energy. The ability to switch easily between

glucose and fat for fuel is a key feature of healthy people. With insulin resistance, these natural responses

break down. The natural system of feedback loops is overwhelmed or degraded; disease is often the result—

―often‖ but not always. Even among healthy people, measurements of insulin-stimulated glucose uptake,

insulin sensitivity, and insulin resistance will vary by 600% to 800%, an enormous range. According to Dr

Gerald Reaven of Stanford University (who did much to convince researchers to take insulin resistance

seriously), a quarter of this variation is due to differences in physical fitness and another quarter due to weight.

Yet the same wide variation is found in obese people—a third of whom are relatively insulin sensitive (not

resistant). When insulin resistance occurs, the liver‘s function is impaired and the kidneys increase pressure

on blood vessels. Although other cells (in addition to the liver and kidneys) can also clear out insulin—muscle,

fat, gastrointestinal, fibroblasts (which make connective tissues), and monocytes and lymphocytes (white blood

cells)—they can‘t handle the overload resulting from a stressed liver. Gradually the tissues become more

insulin resistant. Scientists haven‘t been able to pin down the causes of insulin resistance at a cellular level.

There are too many theories. One theory is that cells become essentially poisoned by fat. A rival idea is that,

as fat cells increase in size accumulating fat, they release inflammatory molecules that cause insulin resistance

and damage elsewhere. So far, no one can say either of these ‗fat‘ concepts causes insulin resistance.

Sherry A Rogers, MD, offers other verifiable causes. One is consumption of trans fatty acids found in many

processed and fried foods—from commercial salad dressings and baked goods to French fries and fried

chicken. Another is chemicals that leach from plastics (plasticizers or phthalates) such as food and drink

containers which skew our biochemistry and are stored in fat cells. Plasticizers affect peroxisomes, functional

structures within cells that moderate sugars, cholesterol, fatty acids, and triglycerides as well as participate in

energy and healing chemistry. When peroxisomes are poisoned and polluted with plastic chemicals, they no

longer function normally. Plasticizers damage the cell‘s insulin receptors so that insulin is incapable of getting

glucose inside the cell. Once phthalates are in the body, they compromise the ability to make enough DHA

(docosatetraenoic acid)—an omega-3 fat—which can help correct the insulin resistance. Other long chain fatty

acids become abnormal and are also prevented from helping the healing process. Every one of us now has

plasticizers in us, even newborn babies. Dr Rogers is also convinced that nutritional deficiencies are one of

the primary causes of MetS and that every person with MetS has such deficiencies.

There is evidence that excess alcohol consumption suppresses the use of fat for energy, elevates insulin and

free fatty acid concentrations, and increases amounts of substances, such as lactate, that influence glucose

production in the liver. Large amounts of alcohol increase insulin concentration, blood pressure, and glucose

and fat production in the liver. Processing and excreting the alcohol induces nutrient loss that may contribute to

MetS. Smoking appears to be another contributor to MetS. It reduces insulin sensitivity, increases insulin

resistance, elevates triglyceride levels and lowers HDL (so-called ―good) cholesterol concentration. Leading a

sedentary life is another MetS donator. Regular physical activity promotes glucose uptake through increased

activity of glucose transporters and enhances insulin sensitivity. Inadequate sleep also plays a role in MetS.

Data indicate that ―disordered carbohydrate metabolism‖ is linked to insulin resistance. Refined sugars and

other refined carbohydrates can lead to big blood sugar highs and lows. When you eat or drink refined sugar

(especially sucrose, dextrose, fructose, and high fructose corn syrup), your blood sugar spikes much higher

than when you eat sugar as part of a whole food (such as fruit, whole grains, sugar cane, raw honey). Nearly

everyone‘s pancreas reacts to refined carbs by making a huge amount of insulin to help clean the excess

sugar from the blood stream. As the years go by, the pancreas is required to make more and more insulin to

keep blood sugar levels under control. Eventually cells become increasingly resistant to the insulin. In addition,

the liver responds by producing more LDL cholesterol to deal with damage, the kidneys retain excess sodium

and/or the adrenal glands secrete too much epinephrine in response to the stress (upping blood pressure),

more fats are produced (usually belly fat). High fructose corn syrup is especially culpable for insulin resistance

since it‘s not handled like other sugars and places a lot of stress on the liver.

Low intakes of many nutrients—leading to deficiencies—are common in people who develop MetS. Various

nutrients improve insulin sensitivity including chromium, vitamin C, copper, iron, vanadium, zinc, carotenes,

and others. Since premature breakdown of fats is increased in people with insulin resistance, deficits of fatsoluble vitamins (A, D, E, and K) often occur. How food is cooked can affect insulin sensitivity. High-heattreated foods (grilled, fried, roasted) and industrial foods that are highly cooked (such as corn flakes, coffee,

dry cookies, well-baked bread with browned crust) produce far more AGEs (advanced glycation end products)

than foods cooked at lower temperatures (steamed, low-temperature baking) or foods eaten raw or nearly raw.

AGEs are formed during cooking by a reaction between sugar molecules and protein or amine-containing fat

molecules. AGEs may change protein structures and contribute to insulin resistance as well as cardiovascular

disease, diabetic complications, fibromyalgia, chronic inflammation, and more. AGEs may cause glucose in the

blood to react with hemoglobin, forming hemoglobin A1c, a marker used in diagnosing diabetes. 2

Food and dietary patterns figure predominantly in both cause and cure of MetS. To prevent or overcome

MetS, it‘s crucial to remove most or all refined carbohydrates from the diet. This means refined sugars, artificial

sweeteners, refined flours, refined grains (white rice, etc.) and all nonfoods made with them—in other words, a

big part of the usual Western diet. Sodas and other highly-sweetened beverages are linked to the prevalence

of MetS. Refined, highly-processed nonfoods contain little or no valuable nutrients. Plus many nutrients must

be recruited from body stores to processes such nonfoods. Over time, inadequate intake and depletion of

nutrients makes the body unable to function properly, culminating in illness or disease. The burden that

nonfoods put on the body contributes to suboptimal nutrient levels found in people with MetS. Some studies

indicate that more protein and less carbohydrate in the diet results in lower fasting insulin levels. But they often

don‘t differentiate between the types of carbohydrates consumed—whether refined or unrefined. When this

distinction is made, it becomes obvious that refined carbs are the disruptors, not natural, unrefined real-food

carbohydrates. It‘s also essential to eliminate trans fats (partially hydrogenated oils), refined vegetable oils (in

many items like mayonnaise, salad dressing, cooking oils, and more), and foods fried in vegetable oils.

Foods high in fiber and complex carbohydrates are beneficial. Coincidently, these foods are also rich in

needed nutrients. They include fruit, vegetables, whole grains, nuts, seeds, and beans, all shown to protect

against and improve MetS. Fermentation of nondigestible carbohydrates (primarily certain fibers) increases

tissue glucose uptake and increases insulin sensitivity. Natural protein-containing foods are beneficial (beef,

lamb, pork, poultry—preferably pasture-fed and free-range—fish, eggs, raw milk products, nuts, seeds). The

body breaks proteins down into amino acids or peptides (groups of amino acids), some of which are stored in

the liver for the manufacture of glucagon which allows for the release of glycogen (the storage form of

glucose)—the body‘s backup system when glucose levels start to fall after a meal. No protein means no

glycogen and no backup glucose which triggers intense cravings for sugars or other carbs as the body signals

for more glucose. Natural fats help satiety, are usually easy to digest, and are burned for fuel quickly and

efficiently. Natural fats tend to speed up metabolism in general while slowing the digestion of sugars. Keep in

mind that we are each unique, so how much protein, fats, and carbohydrates each of us needs may differ.

There is some evidence that whole fat dairy products may decrease insulin resistance, help lower excess

weight, and reduce risk of developing type 2 diabetes. One reason is trans-palmitoleic acid, a type of fat found

in whole fat dairy products. Although saturated fats and fats in general have been accused of contributing to

MetS, researchers admit that there are still questions about the importance of the quantity of individual fats as

well as mechanisms underlying their effects. In other words, they don‘t know that any natural fats contribute to

MetS and, even if they did, it‘s not known how it would happen. ―Overall,‖ says a report from PubMed, ―there is

a lack of data.‖ We do know there is widespread use of refined, altered vegetable oils; they stress the liver and

contribute to a mucked-up metabolism. Trans fats are often not distinguished in studies from natural saturated

fats, so saturated fats are unfairly accused of metabolic disturbances. Trans fats cause elevations in LDL (socalled ―bad‖) cholesterol, lower insulin resistance, and contribute to type 2 diabetes and cardiovascular

disease. People with elevated insulin usually have high trans fats in their bodies. They are also low in omega-3

fatty acids. High triglycerides (usually found in MetS) are a marker of excess refined carbohydrate—not fat—

intake. However, people with MetS may develop elevated triglycerides from eating fats if they have

compromised liver function. In this case, the liver has fatty degeneration and is inflamed (indications of injury)

so fats cannot be properly broken down and processed. Scientists cannot categorically blame fats in general

for causing MetS. They can blame ―fat quality.‖ Although saturated fats are often accused, studies, such as

one in the UK, do ―not support the hypothesis that‖ replacing saturated fats with monounsaturated fats or

carbohydrates ―has a favorable effect‖ on insulin sensitivity. People differ in response to various diets used in

studies that contain various fats. Researchers cannot honestly pin the blame on any one type of natural fat.

Epidemiological studies show that MetS is related to a poor diet low in micronutrients. Diets that stress mostly

natural real foods and downplay refined, over-processed nonfoods all appear to help prevent and overcome

MetS. These include Mediterranean-type diets (vegetables, fruit, whole grains, fish, nuts, olive oil), Nordic diets

(high-fiber plant foods, fruits, berries, vegetables, whole grains, unrefined oils, nuts, fish, low-fat milk products),

Spanish Mediterranean diets (green vegetables, salads, fish, moderate red wine, virgin olive oil, fish, beans),

traditional diets (such as a beans-and-unrefined rice pattern or a seafood, coconut product, fruit, and vegetable

pattern), or a ―healthy‖ diet (high in fruit, cruciferous and green leafy vegetables, other vegetables, legumes,

poultry, whole grains). All these and other helpful diets stress real, un-messed-with whole foods and are low in

or devoid of refined, over-processed, altered nonfoods. Any diet consisting of real foods with plenty of fiber,

some natural fats, plenty of vegetables, some protein, and minimal or no refined carbohydrates successfully

―treats‖ MetS. It‘s the ―overall nutritional quality‖ of the diet that prevents and alleviates MetS. The more

nutrient-dense foods consumed and the less low- or non-nutrient foods consumed, the better the outcome.

Mounting evidence points to the importance of a ―personalized nutrition‖ approach—diet tailored to the

individual. Some people are more efficient at burning fat, others are more efficient at burning carbohydrates,

for instance. Since genetic tendencies are influenced by lifestyle, getting the right balance of nutrients and

pytochemicals that interact with genes will affect metabolic pathways. For example, certain phytochemicals

have been found to influence genes to burn fuel more efficiently. Real food supplies the variety and balance

needed for selective absorption of an individual‘s needed nutrients. 3

A number of studies have indicated that eating foods low on the glycemic index (GI) work better than a

conventional, low-calorie, low-fat diet. Many foods high on the GI are refined carbohydrates, so eliminating

such nonfoods can only be beneficial. Yet some nonfoods are low on the GI due to their content of fat which

makes them slower in spiking blood sugar levels. That‘s why some studies looked further. One study, for

example, found that total refined sugar intake—rather than foods high on the GI or glycemic load—was linked

to higher body fat, lower insulin sensitivity, and lower insulin secretion. The so-called glycemic load doesn‘t

help metabolic risk markers. Even studies that connect low GI foods with better outcomes admit that blood

sugar response to different carbohydrate foods varies substantially. Results of studies using the GI are highly

variable and unreliable. The debate continues about the GI‘s relationship to MetS. 4

Specific nutrients studied and found to be beneficial in preventing or alleviating MetS include:

Alpha-lipoic acid, a coenzyme, improves blood glucose control and insulin resistance, and aids production of

ATP (adenosine triphosphate, cellular energy currency). It helps regenerate vitamins E and C, and glutathione.

Omega-3 fatty acids improve insulin action, insulin resistance, and blood fat profiles. People with higher ALA

(alpha-linolenic acid, a parent omega-3) have a lower incidence of MetS. Fish oils reduce risk of MetS.

Amino acids. Arginine promotes blood vessel health and may enhance insulin secretion and action. Lcarnitine aids in improving insulin levels. Proteins in whey improve fasting blood fats and insulin levels.

Chromium improves blood glucose control and insulin action. There is a link between chromium status and

insulin resistance. Chromium benefits blood sugar levels, blood fats, and insulin resistance.

Calcium-rich diets plus exercise may lower risk for MetS.

Magnesium reduces blood pressure and improves blood sugar regulation, insulin resistance, and insulin

action. People with MetS tend to have a low ratio of magnesium to calcium in their cells.

Zinc deficiency (and deficits of chromium, manganese, vanadium, selenium) contributes to MetS development.

Zinc is required to convert B6 into its active form, omega-3 EPA into DHA, and carotenes into vitamin A.

Selenium intake reduces an early marker of MetS manifestations.

Vanadium helps improve blood sugar control, increase insulin-receptor sensitivity, and improve insulin action.

It can reduce high glucose levels, hemoglobin(1c), triglycerides, total cholesterol and LDL cholesterol.

Coenzyme Q10 improves blood glucose control, improves insulin action, reduces elevated blood pressure,

and improves blood fat profiles.

Vitamin C complex promotes blood vessel health, reduces elevated blood pressure, improves blood sugar

control, and improves insulin action. It can reduce fasting blood glucose, triglycerides, LDL cholesterol, serum

insulin, and glycated hemoglobin (hbA(1c)).

Vitamin E complex promotes blood vessel health, improves insulin action, and improves insulin sensitivity.

Nutrients called antioxidants—including vitamins A and C and E, bioflavonoids, selenium, zinc, ellagic acid,

etc.—are misused as separated or synthetic compounds; ―single high-dose antioxidants are best avoided.‖

Carotenes (convert into vitamin A), vitamin E, and other fat-soluble vitamins are often deficient when insulin

resistance exists. Carotenes (beta-, alpha-, lycopene, and total carotenoids) may help protect against MetS.

Vitamin D deficiency increases risk for insulin resistance, higher plasma glucose levels and development of

MetS along with its related metabolic derangements. Adequate vitamin D is linked to substantially lower risk.

Vitamin K1 (phylloquinone) intake may play a beneficial role in glucose balance.

B vitamins are needed for proper metabolism of fats, carbohydrates, and proteins. Folate (food form of folic

acid) and vitamin B12 can improve insulin resistance and blood vessel dysfunction.

Phosphatidyl choline (as in lecithin) supports proper function of insulin receptors in cells. Choline and betaine

must be balanced; too much choline with inadequate betaine can cause an imbalance that may contribute to

MetS components. Whole foods do not cause such an imbalance. Inositol also improves insulin resistance.

Quercitin, a bioflavonoid found in fruits and vegetables, helps to inhibit an enzyme that converts blood sugar

to sorbitol, enhances normal insulin secretion, and protects pancreatic cells from injury. 5

All the above nutrients—and all other needed nutrients—are best obtained from whole foods and whole food

supplements. Taking isolated or manufactured chemical imitations does not have the same beneficial effects.

Iron overload, for example, from non-food sources of iron (used in many supplements and processed foods)

has been linked to increased risk of MetS. Or taking large amounts of isolated glucosamine sulfate (to relieve

arthritis) may spur development of insulin resistance and elevated insulin levels. Organically-raised foods

have a much higher nutrient value than do non-organic foods. The work of detoxifying various environmental

chemicals to which we are exposed or may eat in non-organic and processed foods uses up a lot of nutrients.

Herbs that may improve aspects of MetS include:

Gymnema sylvestre helps to improve blood sugar control. It has even been used with blood-sugar-lowering

drugs or insulin for treating people who already have diabetes, causing additional reductions in glucose levels

and glycosylated hemoglobin. Gymnema is effective in lowering total cholesterol, LDL, and triglycerides.

Fenugreek seeds lower cholesterol and triglycerides and have anti-diabetic effects.

Holy basil helps to reduce elevated blood sugar levels.

American Ginseng may prevent sharp rises in blood sugar after eating even refined sugars.

Cinnamon mimics insulin and prevents some damage caused by insulin resistance and high blood sugar. It

helps in the regulating cholesterol. Using ½ teaspoon a day may be fine, but more should be avoided since

people sensitive to coumarin, a compound in cinnamon, can develop liver damage.

Hibiscus helps reduce blood sugar and triglycerides and increase HDL cholesterol.

Maitake mushroom has a weak insulin-sensitizing effect. 6

Anyone diagnosed with MetS or who shows signs attached to it can do much to overcome or prevent it. A diet

of real, organic whole foods, avoidance of refined carbohydrates and other over-processed nonfoods, some

real food supplements, regular physical activity, moderate consumption of alcohol, and avoidance of smoking

can reap amazing rewards including healthy weight loss if needed. Supplements to consider include:

Just Before Two Meals: After Two Meals:

1 Cataplex GTF – chew or break in mouth 1 Chlorophyll Complex

2 Cataplex C – chew or break in mouth 1 Tuna Omega-3 Chewable – chew

1 Pancreatrophin PMG – chew or break in mouth 1 Cellular Vitality

1 Betafood – chew or break in mouth Before One Meal:

1 Gymnema (MediHerb) 2 tablespoons Whey Pro Complete as part of a shake

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By Judith A. DeCava, LNC, CNC

Alternate-Day Fasting May Benefit Fatty Liver Disease Patients.

Non-alcoholic fatty liver disease (NAFLD) is a condition that occurs when fat accumulates in the liver from causes other than excessive alcohol consumption, and it is associated with a number of poor health outcomes. In a recent study that included 80 NAFLD patients, researchers observed that the combination of alternate-day fasting (not eating one day and eating without restriction the next) and aerobic exercise led to greater improvements in insulin sensitivity and liver function than either exercise or alternate-day fasting alone.

Cell Metabolism, January 2023

Being Overweight Raises Risk for Chronic Joint Pain and Vice Versa.

Using data from the Swedish Twin Registry, researchers report that chronic joint pain and body mass index have a bi-directional relationship in middle-aged and older adults. That is, adults between age 40 and 70 with chronic joint pain are more likely to become overweight or obese and those who are overweight or obeseare more likely to develop chronic joint pain.

Pain, October 2022

Dance for Better Mental Health?

Recent studies have highlighted physical activity as an avenue for addressing mental health disorders, though there has been debate as to which forms of exercise may be of most benefit. A recent systematic review found that structured dance classes may provide mental health benefits equal to or superior to other physical activity interventions through the combination of improved physical fitness, brain stimulation, and the opportunity to build social connections.

Sports Medicine, January 2024

Poor Metabolic Health Raises Cancer Risk.

A study that monitored the health histories of more than 44,000 cancer patients revealed that a decline in metabolic health—worse measurements with respect to body mass index, blood pressure, cholesterol, waist circumference, etc.—is associated with a 27% elevated risk for cancer, particularly breast, endometrial, renal, liver, and colorectal cancers.

Cancer, March 2024

Annual Mammograms Starting at Age 40?

New research suggests that for women at normal risk for breast cancer, annual mammograms starting at age 40 until at least age 79 can reduce the risk for breast cancer-related mortality by up to 41.7%.

Radiology, February 2024

What Makes Us Happy?

Interviews with nearly 3,000 adults across 19 indigenous

communities revealed that family, community, relationships, spirituality, and nature connection are important for fostering happiness.

Proceedings of the National Academy of Sciences, February 2024

Diet in Early Life May Reduce Inflammatory Bowel Disease Risk.

Following an analysis of data from two Scandinavian birth cohorts, researchers report that eating a diet rich in fish and vegetables and low in sugar-sweetened drinks at age one can reduce the risk for inflammatory bowel disease before age 21 by up to 25%.

Gut, January 2024

Maternal Smoking Linked to Childhood Obesity.

Using data from the Canadian Healthy Infants Longitudinal Development Cohort study, researchers report that in-utero exposure to cigarettes can alter the gut microbiome, increasing the population of specific bacteria associated with childhood obesity.

Gut Microbes, January 2024

Midlife Daytime Sleepiness Risk Factors.

A survey of 87 middle-aged adults revealed that 18 experienced daytime sleepiness. Further analysis revealed that higher anxiety levels, physical inactivity, and a high intake of trans fat, sugar, and total calories are risk factors for daytime sleepiness in midlife.

Clinical Nursing Research, March 2023

Time Between Pregnancies Can Affect Gestational Diabetes Risk.

An analysis of data from Finland’s National Medical Birth Register found that women who wait four years before their next pregnancy are 28% more likely to develop gestational diabetes than those who wait one to three years between pregnancies. Further, for each additional year beyond year four, the risk increases by 5%. The authors of the study call for future research to understand the underlying mechanisms involved in this association.

International Journal of Gynaecology and Obstetrics, February 2024

Syphilis on the Rise.

Researchers report that cases of syphilis have risen 80% in the United States since 2018, including 3,700 cases of congenital syphilis, which can lead to stillbirth and death during

infancy. Health officials warn that the spread of syphilis and other sexually transmitted diseases can be slowed with the use of safer sex practices and regular sexual transmitted infection screenings for individuals outside of an exclusive sexual relationship.

Sexually Transmitted Infections Surveillance, January 2024

Radon May Raise Stroke Risk.

Radon is an invisible gas that results from the breakdown of uranium in rocks that can seep into and collect in homes, causing a significant risk for the health of the occupants. A study that looked at the long-term health of nearly 159,000 women found that higher exposure to radon is linked to an elevated risk for stroke, even at concentrations considered safe by the Environmental Protection Agency. If future studies replicate this finding, it may lead to a

re-evaluation of safety thresholds for radon exposure.

American Academy of Neurology, January 2024

Posture, Disability, and Chronic Low Back Pain.

Among a group of 435 chronic low back pain patients, researchers observed an association between abnormal sagittal (from the side) posture and greater low back pain-related disability. Doctors of chiropractic often address postural faults in the management of chronic low back pain and other musculoskeletal disorders.

Spine Journal, November 2023

Ultra-Processed Foods May Increase a Woman’s Risk for Ovarian and Breast Cancer.

Ultra processed foods are food products that include added sugars, fats, and salt to enhance flavor and prolong shelf life. An analysis of data concerning nearly 200,000 middle-aged women found that for every 10% increment that ultra-processed foods account for an individual’s daily calorie intake, the risk for breast cancer rises by 16% and the risk for ovarian cancer increases by 30%.

eClinicalMedicine, January 2023

Exercise Can Help Address Fatty Liver Disease.

Non-alcoholic fatty liver disease (NAFLD) is a condition that occurs when fat accumulates in the liver from causes other than excessive alcohol consumption, and it is associated with a number of poor health outcomes. A meta-analysis of 14 studies concluded that engaging in 150 minutes of moderate-intensity physical activity a week is sufficient to experience meaningful

decreases in liver fat in individuals with NAFLD.

American Journal of Gastroenterology, January 2023

Is High-Intensity Best for the Chronic Back Pain Patient?

Patients with chronic back pain are often advised to exercise as part of the recovery process and to reduce the risk of recurrence, but there is no consensus on which intensity of exercise is ideal. A recent systematic review that included five studies found that high-intensity exercise is not more effective at improving pain, disability, or quality of life than moderate intensity exercise.

Musculoskeletal Care, January 2023

Omega-3 Fatty Acids May Help Manage Chronic Low Back and TMJ Pain.

According to a recent study, a higher ratio of omega-3 to omega-6 fatty acids in the blood is associated with less intense pain in patients with either chronic low back pain or chronic temporomandibular joint (TMJ) pain.

Journal of Pain, October 2022

Dietary Supplementation Improves Tendinopathy Pain.

A systematic review and meta-analysis that included six studies found that taking supplements aimed at reducing inflammation (essential fatty acids, antioxidants Bromelain, vitamin C, vitamin E acetate) and stimulating healing (arginine, MSM, hydrolyzed specific collagen peptides) can benefit patients under treatment for tendinopathy.

Journal of Clinical Medicine, March 2023

Frailty and Chronic Pain Have a Bi-Directional Relationship.

Frailty is a condition characterized by weakness, slowness, physical inactivity, self-reported exhaustion, and unintentional weight loss that is associated with an increased risk for poor health outcomes. A recent study found that frailty has a bi directional relationship with chronic neck/shoulder pain, stomach/abdominal pain, back pain, hip pain, and knee

pain, as well as chronic pain in multiple sites.

Age and Ageing, January 2024

How Mental Stress Affects Physical Health.

According to a recent study, higher stress levels can trigger inflammation in the body, which can contribute to the development of metabolic syndrome. The findings suggest that stress management should be considered for managing patients with or at risk form metabolic syndrome.

Brain, Behavior, & Immunity – Health, January 2024

Dopamine May Explain Why Exercise Improves Reaction Times.

While typically associated with pleasure and motivation, new research suggests that dopamine released into the brain during exercise also acts as a neuromodulator, improving reaction times. The finding may help to explain why patients with neurodegenerative disorders benefit from exercise.

Journal of Physiology, January 2024

Low Vitamin D Linked to Cardiovascular Disease Risk in Young Adults.

Among a group of 177 young adults aged 18-25 years, researchers observed that those with lower vitamin D serum concentrations were more likely to exhibit risk factors linked to an elevated risk for cardiovascular disease. The findings suggest that assessing vitamin D status in young adults could signal healthcare providers as to which patients may benefit from additional testing and interventions to reduce their risk for cardiovascular disease in the future.

Journal of Endocrinological Investigation, January 2024

Eat Produce to Reduce Type 2 Diabetes Risk.

Using data from the Henan Rural Cohort Study, researchers report there is an association between a higher intake of fruit and vegetables and a lower risk for type 2 diabetes. The research team recommends consuming at least 260 grams of fruit a day and between 600

1000 grams of fruit and vegetables per day.

Primary Care Diabetes, February 2023

Social Isolation Increases Risk for Dementia.

According to a pair of recent studies, socially isolated seniors have a 27% higher risk for dementia, while those with regular access to technology have a 31% lower risk for social isolation. The findings suggest encouraging technology use to stay in touch with friends

and loved ones could help older adults preserve their cognitive health.

Journal of the American Geriatrics Society, January 2023

Steps for Healthy Brain Ageing.

To reduce the risk for dementia, The University of Connecticut offers the following tips: exercise regularly, eat a heart-healthy diet, manage your blood pressure, protect against head injuries, don’t smoke, avoid excessive alcohol intake, address hearing loss, and keep an active

social life.

University of Connecticut, December 2023

High-Alkaline Water Won't Prevent Kidney Stones.

While alkaline water has a higher pH (around 8-10) than normal drinking water (around 7.5), experts note this disparity is not sufficient to alter pH levels in urine enough to prevent kidney stone formation.

Journal of Urology, January 2024

Hold the Salt for Kidney Health?

According to a study that included more than

465,000 adults, those who habitually add extra salt to their meals are at elevated risk for developing chronic kidney disease.

JAMA Network Open, December 2023

Exercise Benefits Breast Cancer Survivor Wellbeing.

For breast cancer survivors, a recent study found that regular exercise is linked to improved body image, as well as higher scores on assessments of emotional and mental wellbeing.

Supportive Care in Cancer, January 2024

One-in-Fifty Young Kids Is Severely Obese.

After falling from 2.1% in 2010 to 1.8% in 2016, the rate of severe obesity among young children in the United States has risen to 2%. The finding is alarming as being overweight early in life often leads to poor lifestyle choices in adolescence and young adulthood that not only

increase the risk for chronic disease but also diagnosis at younger ages.

Pediatrics, December 2023

Tai Chi Helps Seniors Sleep Better.

Tai chi is an ancient Chinese art that involves a series of movements performed in a slow, focused manner accompanied by deep breathing. A systematic review that included twelve studies found that participating in a tai chi intervention led to a significant improvement in sleep quality among older adults, suggesting it can serve as a non-pharmacological treatment to address sleep problems in the elderly.

European Geriatric Medicine, January 2024

Sleep Apnea Linked to Heart Disease.

Following an analysis of data concerning more than

500,000 adults, researchers report that individuals with a history of sleep apnea have a 35% increased risk for coronary artery disease.

MedRxiv, November 2023

Is Combustion Pollution Linked to Parkinson’s Disease?

Following a review of data from the Sister Study, which included more than 48,000 women, researchers observed that increased exposure to nitrogen dioxide—a component of combustion exhaust—may be associated with an elevated risk for Parkinson’s disease.

Environmental Health Perspectives, January 2024

Dietary Supplement May Protect Against a Common Cause of Diarrhea.

Chronic Cryptosporidium infection is a leading cause of diarrhea-related deaths in children. In a recent experiment, researchers discovered that a dietary supplement called indole-3-carbinol can improve the function of the system that regulates barriers in the gut, skin, and lungs, helping the immune system better fight off Cryptosporidium infection.

Cell Host & Microbe, December 2023

Poor Cardiovascular Health Linked to Impaired Cognitive Function.

Using data from the 2016-2017 National Health Survey of Chile, researchers report that individuals at high risk for cardiovascular disease are nearly two-times more likely to have cognitive impairment than their heart-healthy peers.

BMC Geriatrics, December 2023

Exercise May Prevent Obesity-Induced Cognitive Decline.

New research suggests that regular physical activity can reduce inflammation, regulate some hormones, improve metabolic function, increase blood flow, enhance sleep quality, and lower stress levels—all of which may help counteract the cognitive dysfunction that’s associated with obesity.

Life Metabolism, November 2023

Eating Strawberries May Improve Cognitive Function in Middle-Aged Individuals.

In a recent experiment, overweight middle-aged adults with mild-cognitive decline who consumed a strawberry powder supplement for twelve weeks experienced improvements in mood, memory, emotional control, and executive function skills.

Nutrients, October 2023

Removal of All Lead Pipes by the 2030s.

The Environmental Protection Agency (EPA) has unveiled a proposal to replace the remaining lead pipes that deliver water to homes in the United States within the next decade. It’s currently estimated that drinking water to about nine million homes and businesses flows through lead pipes, which can result in severe health consequences.

Environmental Protection Agency, November 2023

Dietary Factors Linked to Most Type 2 Diabetes Diagnoses.

According to a study that looked at nearly three decades of data, an insufficient intake of whole grains and overconsumption of refined rice, wheat, and processed meat may be the primary driver of nearly 70% of new type 2 diabetes cases.

Nature Medicine, April 2023

Strength Training Can Reduce Blood Pressure.

A recent literature review concluded that just eight-toten weeks of strength training is sufficient to reduce systolic blood pressure by 10 mmHg and diastolic blood pressure by 4.79 mmHg. Researcher Dr. Giovana Rampazzo Teixeira explains, “In clinical practice and gyms or

fitness centers, strength training can be a treatment option for people with high blood pressure as a nonpharmacological intervention as long as you know enough about the key variables and take the subject's goals into account.”

Scientific Reports, March 2023

Shift Work Raises Metabolic Risks in Men.

Assessments of more than 90,000 adults

revealed that men who normally work non-traditional hours have an elevated risk for metabolic syndrome—a cluster of conditions (obesity, high blood pressure, abnormal cholesterol, impaired metabolic function, and excessive waist circumference) that occur together and elevate the risk for heart disease.

Science Translational Medicine, May 2023

Selenium May Benefit Parkinson’s Patients.

Selenium is an essential trace mineral commonly

found in grains, meat, and nuts. For individuals with Parkinson’s disease, a recent study identified an association between low selenium intake and an elevated risk of death in the following decade.

BMC Geriatrics, May 2024

Plant-Based Diet May Benefit Prostate Cancer Patients.

Using data from the Cancer of the Prostate Strategic Urologic Research Endeavor study, researchers report that greater adherence to a plant

based diet is associated with a lower risk for prostate cancer progression.

JAMA Network Open, May 2024

Active Lifestyle May Protect Against Pain Linked to Prolonged Sitting at a Desk.

An analysis from a long-term study that included more than 2,000 German workers found that the risk for musculoskeletal pain in employees who spend most of their workday sitting is 30-46% greater among those who rarely, if ever, engage in leisure time physical activity.

Journal of Occupational Medicine and Toxicology, March 2024

Potatoes May Benefit Heart Health.

An analysis of long-term data concerning more than 77,000 Norwegian adults revealed that for every 100 grams of boiled potatoes consumed per day on average, the risk of death from cardiovascular disease in the next three decades falls by 4%.

Journal of Nutrition, May 2024

Switching to Olive Oil Benefits the Brain.

Using data from the Nurses' Health Study and the Health Professionals Follow-Up Study, researchers estimate that exchanging 5 grams a day of either mayonnaise or margarine with olive oil could reduce the risk of dementia-related death by up to 14%.

JAMA Network Open, May 2024

Maternal Smoking During Pregnancy Raises Stroke Risk Later in Life.

Using data from the UK Biobank study, researchers report that babies born to mothers who smoked during pregnancy—roughly 5% of children born in the present era—have an 11% elevated risk for stroke, even if they never took up smoking themselves. However, in utero smoking exposure combined with smoking during adulthood is linked to a 38% higher risk for stroke.

BMC Public Health, May 2024

Fast Walking and Hypertension Outcomes.

Using data from the UK Biobank study, researchers report that a brisk walking pace is associated with a reduced risk for type 2 diabetes, cancer, and cardiovascular events in individuals with high blood pressure.

Preventative Medicine, May 2024

Fast Walking and Hypertension Outcomes.

Preventative Medicine, May 2024

Sitting Around Can Lead to Chronic Disease.

Because physical inactivity is linked to an elevated risk for several cardiovascular risk factors, researchers estimate that physical inactivity will contribute to more than 500 million new cases of preventable noncommunicable disease this decade.

Global Heart, May 2024

Diabetic Retinopathy May Signal Worse Outcomes.

Using National Health and Nutrition Examination Survey data, researchers report that type 2 diabetics with diabetic retinopathy have a higher risk of death from cardiovascular disease or diabetes complications in the following decade.

Scientific Reports, May 2024

Optimal Time for Exercise for Older Obese Individuals.

While engaging in physical activity at any time during the day can reduce the risk for adverse health outcomes in seniors with obesity, an analysis conducted by researchers from the University of Sydney found that exercise between 6pm and midnight is the optimal window for lowering the risk of cardiovascular disease and early death.

Diabetes Care, April 2024

High Blood Sugar May Account for 150,000 Dementia-Related Deaths a Year.

Following an analysis of the Global Burden of Disease Study 2019 dataset, researchers estimate that high fasting blood glucose levels–a known risk factor for dementia—may have led to 159,244 dementia-related deaths worldwide in 2019, up from 42,998 deaths in 1990. The findings suggest that targeted interventions to improve blood sugar levels in the general population could significantly reduce the incidence of dementia worldwide.

Journal of Prevnetion of Alzheimer’s Disease, March 2024

Lifestyle Linked to Depression Risk in College Students.

Among a group of 366 university students, researchers observed that tobacco use (including e-cigarettes) and physical inactivity are each associated with an increased risk for depressive symptoms.

International Journal of Environmental Research and Public Health, March 2024

Vaping Linked to Increased Risk of Heart Failure.

An analysis of data concerning nearly 176,000 adults revealed that those who routinely use electronic cigarettes have a 19% greater risk for heart failure than individuals who use no tobacco products, even after controlling for other risk factors.

American College of Cardiology, April 2024

Fiber Intake and Visceral Fat.

Examinations of 2,779 middle-aged and older adults revealed that a high intake of dietary fiber from beans, vegetables, and fruit (but not cereal fiber) is associated with less visceral fat accumulation in men. The findings are important as the buildup of fat around the organs is linked to an elevated risk for heart disease, diabetes, and some cancers.

European Journal of Nutrition, April 2024

Even Seniors with Multimorbidity Benefit from Exercise.

University of Jyväskylä researchers report that exercise is beneficial for improving physical function in older adults, even those with multiple chronic conditions, provided they participate at an intensity level appropriate for their current fitness so as not to risk injury unnecessarily.

Journal of Aging and Physical Activity, March 2024

Human Brains Are Increasing in Size Across Generations.

Using data from the Framingham Heart Study, researchers report that individuals born in the 1970s have significantly larger brain volumes and surface areas than participants born in the 1930s. Because a larger brain volume is indicative of greater cognitive reserve, the authors of the study posit that risk for dementia may be lower for future generations.

JAMA Neurology, March 2024

Reducing Sedentary Time at the Office.

Prolonged sedentary time can elevate the risk for chronic disease, especially among individuals who spend most of their workday sitting at a desk. To limit sitting time at the office, consider the following: stand whenever possible; use a sit-stand desk; take walks during breaks; try walking meetings; use the stairs; and set a timer to remind yourself to stand up and stretch.

American Journal of Lifestyle Medicine, March 2024

Folic Acid Fortification in Table Salt May Help Prevent Birth Defects.

Insufficient folic acid intake during pregnancy is associated with an elevated risk for spina bifida and other neural tube birth defects. A recent study found that fortifying iodized table salt with folic acid would cut the global incidence of neural tube birth defects in half.

JAMA Network Open, March 2024

Smoking Quadruples Risk for Esophageal Cancer.

Esophageal cancer is the seventh most common cancer worldwide with a relatively low five-year survival rate in the United States at just 20%. According to a recent study, smokers have a four-times greater risk for esophageal cancer than never-smokers.

Frontiers in Immunology, March 2024

High Blood Pressure's Effect on White Matter.

New research suggests that hypertension accelerates the ageing of white matter in the brain, potentially leading to memory and cognitive issues at a younger age. The finding highlights the importance of maintaining healthy blood pressure levels.

Hypertension, March 2024

Heart Healthy Tips for Teens.

It’s well-demonstrated that habits formed in adolescence can persist into adulthood, both the healthy and unhealthy variety. To set the stage for a heart healthy lifestyle, researchers recommend parents of teenagers encourage them to be physically active, eat a balanced diet, get adequate sleep, and avoid tobacco products.

American Heart Association, March 2024

Global Analysis: Over One Billion Affected by Obesity.

Researchers report that the obesity rate among adults has quadrupled since 1990, and now nearly 880 million adults worldwide are obese. Obesity in children has similarly increased, and it’s estimated that 159 million children worldwide are presently affected by obesity. Because obesity is associated with chronic disease and poor health outcomes, the finding underscores the need for policies to encourage healthier eating practices and more physically active lifestyles.

The Lancet, February 2024

Nervous System Disorders Are Leading Cause of Lost Years of Good Health.

Disorders affecting the nervous system are the leading cause of years of healthy life lost due to illness, disability, or early death, with the most common disorders being stroke, neonatal encephalopathy, migraine, Alzheimer's disease and other dementias, diabetic neuropathy, meningitis, epilepsy, neurological complications due to preterm birth, autism spectrum disorder, and nervous system cancer.

Lancet Neurology, March 2024

Can Vitamin D Reduce Breast Cancer Risk?

Past research has identified various pathways by which vitamin D can inhibit breast cancer tumors, both directly and indirectly. In a recent literature review, the authors concluded that maintaining vitamin D serum levels above 40 ng/mL is necessary to experience vitamin D’s protective effects against breast cancer.

Nutrients, February 2024

Sleep Disorders and Cancer.

An analysis of data concerning more than 56,000 military veterans revealed an association between sleep disorders and cancer. Further analysis revealed that more severe sleep disorder symptoms and a longer history of sleep disorders are each linked to an increased cancer risk; however, the presence of multiple sleep disorders did not raise the risk for future cancer diagnosis.

Frontiers in Oncology, February 2024

How Exercise Improves Mood.

A recent experiment has uncovered the hypothalamo-cerebello-amygdalar circuit in the brain, which is triggered by challenging motor activities that activate hypothalamic neurons, ultimately stimulating the amygdala, a key part of the brain for emotion processing. This finding may help explain why physical activity offers mood enhancing benefits.

Neuron, January 2024

Vitamin C Intake and Stomach Cancer Risk.

Gastric cancer—or stomach cancer—is the third most common cause of cancer-related death in the world. A study that includes more than 15,000 participants identified an association between a high intake of vitamin C (150-200 mg/day) and a 50% reduced risk for gastric cancer.

Gastric Cancer, March 2024

Eating Leafy Greens Benefits Oral Health.

Current research suggests that nitrates from leafy greens break down into nitric oxide in the mouth, which can regulate oral bacteria and acidity, reducing the risk for gum disease and leading to fresher breath.

The Conversation, February 2024

Potassium Can Reduce Risk of Stroke.

A literature review found that a daily potassium intake of 3,500 mg is associated with a reduced risk for stroke, likely due to the mineral’s effect on blood pressure. Unfortunately, the average American’s daily potassium intake falls short of this amount.

Food & Nutrition Research, February 2024

Jump-Starting an Exercise Routine.

Current guidelines recommend that adults engage in at least 150 minutes of moderate-to-vigorous physical activity a week. For adults looking to become more active, the Mayo Clinic recommends starting slowly, choosing an activity you enjoy, and setting aside at least 30 minutes a day five days a week.

Mayo Clinic, January 2024

Inflammatory Foods and Musculoskeletal Disorders.

A pro-inflammatory diet is characterized by a high intake of sugar, polysaturated vegetable oils, trans fats, dairy products, feed lot-raised meat, red meat, processed meat, alcohol, refined grains, and artificial food additives. A study that included 7,049 middle-aged and older adults identified an association between a pro-inflammatory diet pattern and an elevated risk for back pain/stiffness and joint pain.

Scientific Reports, November 2023

Risk Factors for Low Back Pain?

According to a recent study, obesity (as per body mass index), central adiposity (higher waist circumference), and smoking are modifiable low back pain risk factors.

European Spine Journal, December 2023

New Salt Substitute Formula Can Help Reduce High Blood Pressure.

The National Heart, Lung, and Blood Institute reports that a new salt formulation that is 75% sodium chloride and 25% potassium chloride can relax the walls of the arteries, lowering blood pressure and reducing the risk for hypertension.

National Heart, Lung, and Blood Institute, December 2023

Whey Protein May Lower Diabetes Risk.

For adults at risk for developing type 2 diabetes, a recent umbrella review that included 13 systematic reviews concluded that taking a daily whey protein supplement “may improve multiple clinical indicators of glucose control, along with triglycerides and blood pressure…”

Current Developments in Nutrition, October 2023

Addressing Frailty Can Reverse Heart Risks.

Frailty is a condition characterized by weakness, slowness, physical inactivity, self-reported exhaustion, and unintentional weight loss that is associated with an increased risk for poor health outcomes, including cardiovascular disease. Following an analysis of data from three long-term cohort studies, researchers report that frail adults who take action to improve their physical health can reduce their risk for angina, heart attack, congestive heart failure, and other heart problems.

European Heart Journal, January 2024

Low-Carbohydrate Diet Benefits Type 1 Diabetics.

According to a recent study, patients with type 1 diabetes who reduced their carbohydrate intake to just 30% of total daily calories spent more time within the target range for glucose levels, reducing their risk for complications. The participants also reported they felt comfortable with such a diet and experienced no adverse effects.

The Lancet Regional Health—Europe, December 2023

Is Heart Arythmia Linked to Dementia?

Atrial fibrillation (A-Fib) is a common heart rhythm disorder that can lead to stroke, heart failure, and other cardiovascular complications. An analysis of data concerning nearly 500,000 older adults identified an association between A-Fib and up to a 38% increased risk for dementia.

European Journal of Clinical Investigation, January 2024

Most Americans Unaware of Harmful PFAS.

Perfluoroalkyl and polyfluoroalkyl substances (PFAS) are chemicals used to imbue heat-, oil-, stain-, grease-, and water-resistant properties to products such as food containers, clothes, and furniture that can persist in the environment and body for an extended period of time. Past research suggests that higher PFAS exposure is linked to several poor outcomes including fertilities issues, developmental challenges, and some cancers. A survey of 1,100 American adults revealed that 45% had never heard of PFAS, 32% had heard the term but didn’t know what they are, and 97% did not believe their drinking water contains any.

PLOS One, November 2023

Irregular Sleep May Increase Dementia Risk.

Using data from the UK Biobank study, researchers report that individuals with highly irregular sleep patterns are up to 53% more likely to develop dementia than their peers who primarily go to bed and wake at a consistent time each day.

American Academy of Neurology, December 2023

Brain Injury Linked to Later Heart Risks.

Using the Taiwan's National Health Insurance Research Database, researchers report that men with a history of traumatic brain injury (TBI) have a 14% increased risk for heart failure. Additionally, women under age 50 with a history of TBI have a 32% elevated risk for coronary heart disease.

PLoS One, December 2023

Exercise May Prevent Obesity-Induced Cognitive Decline.

Life Metabolism, November 2023

Eating Strawberries May Improve Cognitive Function in Middle-Aged Individuals.

Nutrients, October 2023

Diabetics Have Double the Risk for Herniated Disk.

Using Taiwan’s National Health Insurance database, researchers report that individuals with type 2 diabetes are 2.33 times more likely to develop a lumbar disk herniation.

Frontiers in Endocrinology, November 2023

Exercise May Counter Heart Risks Linked to Mood Disorders.

An analysis of data concerning nearly 50,000 adults found that regularly engaging in physical activity is associated with a reduced risk for heart failure across the general population. However, for individuals with a history of anxiety or depression, which is linked to an elevated risk for heart disease, getting regular exercise can reduce the risk for heart failure by an additional 50%.

American Heart Association's Scientific Sessions, November 2023

Resistance Training Benefits Blood Sugar Management.

Researchers from the University of New Mexico note that resistance training not only helps build stronger, larger muscles but it can also reduce insulin resistance, something normally associated with aerobic exercise.

University of New Mexico, November 2023

Take a 5-Minute Walking Break.

Because prolonged sedentary time is associated with an elevated risk for poor outcomes, researchers from Columbia University Medical Center recommend taking a five-minute walking break every 30 minutes. They note that among a group of more than 20,000 adults, this practice not only improved mental health but did not compromise job performance.

Los Angeles Times, November 2023

Heart Patients Who Increase Exercise Less Likely to be Hospitalized.

For patients with cardiovascular disease, new research suggests that improving cardiorespiratory fitness can reduce the risk for hospital admission in the next three years by 11-14%.

European Journal of Preventative Cardiology, November 2023

Does Eating Red Meat Increase Inflammation?

After adjusting for body mass index, a recent study that included nearly 4,000 older adults found no association between red meat consumption and systemic inflammation, which is associated with chronic disease. The findings suggest increased systemic inflammation may be more influenced by body weight than by eating red meat.

American Journal of Clinical Nutrition, November 2023

MIND Diet Benefits Patients with Cognitive Decline.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is an eating pattern that is intended to slow or delay the neurodegenerative decline observed in Alzheimer’s disease patients. A systematic review that included eleven studies confirmed this dietary pattern benefits cognitive function in patients with mild-cognitive impairment and dementia, including Alzheimer’s disease.

Journal of Alzheimer’s Disease, October 2023

Take the Stairs for Better Heart Health.

New research suggests that climbing five flights of stairs a day is more effective at reducing cardiovascular disease than walking 10,000 steps a day, particularly in individuals with heart disease risk factors such as family history, high blood pressure, and tobacco use.

Atherosclerosis, September 2023

Obesity Increases Breast Cancer Recurrence Risk.

New research suggests that obesity can increase a breast cancer survivor’s risk for recurrence by up to 18%. The findings underscore the importance of weight management, a healthy diet, and regular exercise for reducing the risk for a repeat bout of breast cancer.

JAMA Network Open, October 2023

The World Is Drinking More Sugary Drinks.

Despite a link between a high intake of sugary beverages and poor health outcomes, the average American consumed nearly five servings of sugary drinks a week. In fact, a recent study found that sugary beverage consumption has increased 16% worldwide since the 1990s.

Nature Communications, October 2023

Dark Tea May Lower Type 2 Diabetes Risk.

Dark tea is a type of tea that involves fermentation of the leaves, leading to higher levels of bioactive compounds that improve insulin sensitivity, change gut bacteria composition, and provide anti-inflammatory effects. In a recent study, researchers observed that daily dark tea drinkers have a 53% lower risk for prediabetes and a 47% reduced risk for type 2 diabetes than non-tea drinkers.

European Association for the Study of Diabetes, October 2023

Ultra-Processed Foods Are Bad for Renal Health.

Non-alcoholic fatty liver disease (NAFLD) is a condition that occurs when fat accumulates in the liver from causes other than excessive alcohol consumption, and it is associated with a number of poor health outcomes. Using data from the UK Biobank study, researchers report that a high intake of ultra-processed foods—food products that include added sugars, fats, and salt to enhance flavor and prolong shelf life—is associated with up to a 43% elevated risk for NAFLD in the next decade. The findings are alarming as recent studies show that processed foods account for more than half of the average American’s total caloric intake.

American Journal of Clinical Nutrition, October 2023

Fiber Lowers Cancer Risk.

Using data from the UK Biobank study, researchers report that a high intake of dietary fiber can reduce the overall risk of cancer by 10%, with even greater reductions for cervical, esophageal, lung, bladder, and renal cancer.

American Journal of Epidemiology, October 2023

Low B12 May Raise Stroke Risk.

Examinations of 2,212 stroke patients revealed an association between lower vitamin B12 levels and up to a 42% increased risk for ischemic stroke and worse outcomes in such an event. The findings suggest that assessing and improving vitamin B12 status in older adults may reduce the risk for stroke.

Journal of Clinical Neuroscience, October 2023

Secondhand Smoke Exposure at Work Linked to Several Health Conditions.

Following an analysis of data from three large cohort studies, researchers estimate that occupational exposure to secondhand smoke can double an individual's risk for atrial fibrillation and stroke. Additionally, the data suggest that secondhand smoke exposure at work may also elevate the risk for asthma, depression, and heart attack.

Nicotine & Tobacco Research, October 2023

Fitness and Healthy Blood Pressure Levels Protect Against Dementia.

Using data from the HUNT study, researchers report that participants who maintained healthy blood pressure readings and stayed physically active from mid-life to old age were 62% less likely to develop dementia.

European Review of Aging and Physical Activity, October 2023

Many Heart Disease Patients Fail to Make Healthy Choices.

Patients with cardiovascular disease are often advised to make lifestyle improvements to help manage the disease; however, an analysis of data from the UK Biobank study revealed that most fail to make meaningful improvement with respect to alcohol intake, smoking, fruit and vegetable consumption, and sleep quality.

Frontiers in Cardiovascular Medicine, September 2023

Night Shift May Raise Diabetes Risk.

An analysis of data concerning nearly 64,000 women revealed that regularly working nights can elevate the risk for type-2 diabetes by up to 19%, even after controlling for known diabetes risk factors like poor diet, overweight/obesity, and physical inactivity.

Annals of Internal Medicine, September 2023

Infertility Treatment Can Increase Stroke Risk.

An analysis of data concerning more than 31 million women revealed that fertility treatment is associated with a 55% greater risk for ischemic stroke and a two-times increased risk for hemorrhagic stroke. While the chances of stroke in this group of patients are considered low, the researchers suggest that women seeking fertility treatment should be informed about this potential risk.

JAMA Network Open, August 2023

Factors That Can Lower a Man’s Testosterone.

While an adult male’s testosterone levels tend to fall as they age, it may be possible to slow the decline by getting regular exercise, eating a healthy diet, getting plenty of sleep, maintaining an active social life, and staying on top of any present health conditions such as hypertension, diabetes, and cardiovascular disease.

Annals of Internal Medicine, August 2023

Cardiorespiratory Fitness Linked to Lower Cancer Risk.

Following an analysis of Swedish health registry data, researchers report that individuals with good cardiorespiratory fitness at age 18 have a lower risk for head and neck, esophagus, stomach, pancreas, liver, bowel, kidney, and lung cancers later in life.

British Journal of Sports Medicine, August 2023

Warning Signs for Cardiac Arrest May Be Present the Prior Day.

It’s estimated that nearly half of individuals who suffer a heart attack experience warning signs up to 24 hours beforehand; however, the symptoms can be different between men and women. For men, the most common warning signs are pressure and pain in the chest. On the other hand, women are more likely to report shortness of breath. The findings suggest that individuals experiencing these symptoms should be on the lookout for other common signs of a heart attack such as arm/shoulder pain/discomfort; feeling weak, lightheaded, or faint; and jaw, neck, and back pain. If a myocardial infarction is suspected, contact emergency services immediately.

The Lancet Digital Health, August 2023

Reducing Inflammation Helps the Heart.

Chronic inflammation has been linked with several poor health outcomes, including cardiovascular disease. A systematic review that included 27 randomized clinical trials found that treatment to reduce inflammation resulted in a lower risk for heart attack and stroke in participants. The findings suggest that reducing inflammation should be a goal for individuals seeking to lower their risk for cardiovascular disease.

Atherosclerosis, July 2023

Metabolic Syndrome and Early Death.

Metabolic syndrome is a cluster of conditions—obesity, high blood pressure, abnormal cholesterol, impaired metabolic function, and excessive waist circumference—that occur together and elevate the risk of heart disease, stroke, and type 2 diabetes. Using data from National Health and Nutrition Examination Surveys conducted between 1988 and 2014, researchers estimate that metabolic syndrome increases an individual's risk for premature death from all causes by 24%.

JMIR Public Health and Surveillance, September 2023

Walking Lowers Risk of Early Death.

A systematic review that included 17 studies found that walking at least 3,967 steps a day is associated with a reduced risk for premature death, and the risk continues to drop the more steps an individual averages per day with no apparent upper limit, at least from the standpoint of the dataset in this analysis.

European Journal of Preventive Cardiology, August 2023

Kidney Patients Benefit from Workouts.

Technical University of Munich report that among a group of 1,000 kidney dialysis patients, those who participated in a one-year combined aerobic and strength training fitness program experienced significant improvements in health, quality of life, and autonomy, along with less frequent and shorter hospital stays.

NEJM Evidence, June 2023

Celiac Disease and Musculoskeletal Pain?

Celiac disease is a condition in which the immune system attacks and damages the small intestine as a result of consuming the protein gluten that’s normally found in wheat, barley, and rye. While digestive symptoms are typically associated with the condition, patients with celiac disease frequently experience musculoskeletal complications such as joint pain, arthritis, back pain, muscle pain, and bone pain. The findings suggest that patients with these musculoskeletal conditions who do not respond to care should be screened for celiac disease as switching to a gluten-free diet with calcium and vitamin D supplementation may be necessary for a satisfactory treatment outcome.

Mediterranean Journal of Rheumatology, March 2023

Take 5,000 Steps a Day for a Healthier Heart.

Current research suggests that walking up to 5,000 steps a day can improve symptoms and physical function in patients under treatment for heart failure.

JACC: Heart Failure, July 2023

Gestational Diabetes May Raise Obesity Risk in Offspring.

In a recent study, researchers observed that children born to mothers considered at risk for gestational diabetes during pregnancy (geriatric pregnancy, family history of diabetes, overweight before pregnancy, previous birth to child large for gestational age) were three times more likely to be overweight or obese at age seven than the offspring of women with no gestational diabetes risk factors during pregnancy.

Scandinavian Journal of Obstetrics and Gynecology, July 2023

Ketone Bodies Can Boost Immunity.

Van Andel Institute researchers report that ketone bodies, which are produced during fasting, can enhance the function of T cells, improving the immune system’s ability to neutralize threats. Future research will explore this link between ketone bodies and immune function and the role of fasting in disease treatment.

Immunity, July 2023

More Than One Billion People May Be Type 2 Diabetics in 2050.

Within 30 years, researchers estimate that the number of people diagnosed with type 2 diabetes will rise from 500 million to 1.3 billion. While obesity remains a primary risk factor for type 2 diabetes, a poor diet and physical inactivity can also contribute to the disease, which can elevate the risk for poor health outcomes such as heart attack and stroke.

The Lancet, June 2023

Careful Breathing Can Improve Your Health.

The American Heart Association (AHA) notes that controlled breathing can encourage the body to relax, which can benefit cardiovascular function, blood glucose levels, pain control, and mental health. While there are several forms of controlled breathing one can employ (4-7-8 breathing, pursed-lip breathing, box breathing, and diaphragmatic breathing, for example), the AHA recommends consulting with a healthcare provider before attempting any breathing exercises, especially individuals with underlying medical conditions.

American Heart Association, July 2023

Diabetes and Unhealthy Lifestyle Can Triple Dementia Risk.

The American Heart Association’s Life’s Simple 7 is a metric of behaviors—not smoking, maintaining a healthy weight, eating a healthy diet, getting regular exercise, and managing healthy blood glucose, cholesterol, and blood pressure levels—that can reduce the risk for heart disease. Using data from the UK Biobank study, researchers report that type 2 diabetics with four or fewer of these behaviors are two to three times more likely to develop dementia than non-diabetics with five or more of the Simple 7 healthy behaviors.

Diabetes, Obesity, & Metabolism, July 2023

High-Intensity Interval Training Can Fight Fatty Liver Disease.

High-intensity interval training (HIIT) is a form of exercise that involves short intervals of near-maximal effort—such as sprinting or stair climbing—separated by intervals of moderate-intensity exercise—such as jogging or fast walking. In a recent study, researchers found that patients with fatty liver disease who engaged in a twelve-week HIIT intervention experienced clinically significant reductions in fat in the liver.

Journal of Clinical and Translational Hepatology, June 2023

As Sense of Smell Declines, Risk of Depression Increases.

Past research has linked a decline in olfactory function with an elevated risk for dementia. Now a new study that monitored more than 2,100 seniors found that those with a decreased or profound loss of smell had a greater risk for developing significant depressive symptoms.

Journal of Gerontology: Medical Sciences, June 2023

Heart Attack and Stroke Survivors Should Prepare for Wildfires.

Experts note that short-term exposure to smoke from wildfires can trigger inflammation, changes in blood vessels, and increased heart rate and blood pressure, which can exacerbate cardiovascular disease and result in secondary heart attack or stroke. To reduce this risk, individuals with a history of heart attack or stroke are advised to close the windows, turn on a high-efficiency air filter, and stay indoors during times of poor air quality and to wear a high-quality mask if they must venture outdoors.

American Heart Association, June 2023

Physical Activity Useful for Managing Low Back Pain in Late Pregnancy.

For women experiencing low back pain and/or sciatic pain during late pregnancy, a recent study found that engaging in aerobic exercise for 60 minutes three times a week led to better improvements in pain, disability, and the ability to carry out social activities.

Scandinavian Journal of Medicine & Science in Sports, July 2023

Diet Choices Can Help Slow Age-Related Muscle Loss.

Using data from the Hordaland Health Study, researchers report that a diet rich in fish, vegetables, nuts and seeds, fruit and berries, and eggs can help preserve muscle mass in old age much more than a Western diet pattern characterized by a high intake of unhealthy fats and added sugars.

European Journal of Nutrition, July 2023

Inflammatory Bowel Disease Tied to Higher Stroke Risk.

New research suggests that individuals with inflammatory bowel disease (IBD) have a 13% increased risk for stroke in the 25 years following IBD diagnosis. Further research is needed to establish the nature of the relationship between these seemingly disparate conditions.

Neurology, June 2023

Exercise May Help Counteract Genetic Risk of Type 2 Diabetes.

While some individuals may carry genes that raise their risk for type 2 diabetes, a recent study suggests that getting regular exercise can mitigate much of this risk. In particular, the study found that individuals who met physical activity recommendations of 150 minutes of moderate-to-vigorous exercise a week had a 74% lower risk for developing type 2 diabetes than sedentary participants, regardless of their genetics.

British Journal of Sports Medicine, June 2023

Exercise Reduces Gestational Diabetes Risk.

Gestational diabetes mellitus is a form of diabetes that occurs in 2-10% of pregnancies of women without a history of diabetes. While it usually resolves following pregnancy, the condition is associated with an elevated risk for a future type 2 diabetes diagnosis in the following decade. A meta-analysis of 18 studies found that expectant mothers who regularly exercise at any intensity have a 35% lower risk for gestational diabetes when compared with pregnant women who maintain a sedentary lifestyle.

International Journal of Environmental Research and Public Health, June 2023

Stroke Survivors Should Monitor Blood Sugar Levels.

An analysis of data concerning nearly 1,000 stroke survivors found that those with higher blood sugar readings were more likely to experience a loss of cognitive abilities, regardless of diabetes status. The findings suggest that blood sugar level management should be a focus of stroke recovery.

JAMA Network Open, May 2023

Smoking, Coffee, and Sleep Apnea.

A recent study found that smoking and frequent coffee consumption are associated with a 32% and 41% increased risk for obstructive sleep apnea, respectively. The findings suggest that reducing coffee intake and smoking cessation should be goals of individuals under treatment for sleep apnea.

Current Neurovascular Research, June 2023

Inflammatory Diet May Elevate Risk for Headaches and Joint Pain.

Using data from the National Health and Nutrition Examination Survey, researchers report that consuming an inflammatory diet characterized by a high intake of refined grains, added sugars, processed foods, alcohol, sodium, and trans fats is linked to an elevated risk for both headaches and joint pain.

Nutritional Neuroscience, May 2023

Very Low Carbohydrate Diet May Benefit Some Diabetic/Hypertensive Patients.

For overweight or obese adults with hypertension, prediabetes, or type 2 diabetes, a recent study found that restricting carbohydrates to less than 10% of daily caloric intake may be more effective for improving systolic blood pressure, glycemic control, and weight loss than either the ketogenic or DASH diets.

Annals of Family Medicine, May 2023

Shift Work Raises Metabolic Risks in Men.

Assessments of more than 90,000 adults revealed that men who normally work non-traditional hours have an elevated risk for metabolic syndrome—a cluster of conditions (obesity, high blood pressure, abnormal cholesterol, impaired metabolic function, and excessive waist circumference) that occur together and elevate the risk for heart disease.

Science Translational Medicine, May 2023

Sleep Disorders Linked to Neurodegenerative Disease.

After an analysis of information from the Taiwanese National Health Insurance Research Database, researchers report that sleep disorders are linked to an increased risk for neurodegenerative disease, including Alzheimer's and Parkinson’s, and the longer a person experiences poor sleep, the greater the risk.

Sleep Medicine, May 2023

Older Age Linked to Higher Risk for Cognitive Issues.

According to a study that looked at health data concerning 281 middle-aged and older adults attending one primary care clinic, people aged 75 and older are seven times more likely to report cognitive complaints than those aged 50-64 years. Risk factors for cognitive complaints in the septuagenarian population include low educational attainment, cardiovascular disease, diabetes, visual impairment, depression, and poor sleep.

Dementia & Neuropsychologia, May 2023

Multimodal Exercise Benefits Alzheimer's Patients.

For elderly adults with mild-to-moderate Alzheimer's disease, a recent experiment found that a twelve-week fitness intervention that combines resistance, balance, and aerobic exercises can improve overall fitness, upper and lower body strength, dynamic balance, and mood.

Dementia & Neuropsychologia, May 2023

Healthier Beverage Choices May Add Years to Lives of Diabetics.

New research suggests that exchanging one sugary drink a day with coffee, tea, low-fat milk, or plain water can reduce the risk of early death in type 2 diabetics by up to 18%.

BMJ, April 2023

Severe Back Pain and Knee Replacement.

Among a group of 9,057 patients who underwent total knee arthroplasty, researchers found that those with severe back pain were 60% more likely to be dissatisfied with their knee replacement a year following their procedure. The finding highlights the importance of evaluating the whole patient—something doctors of chiropractic are trained to do—as issues in adjacent areas of the body may contribute to the patient’s chief complaint.

Journal of Arthroplasty, June 2023

Hobbies That Are Linked to Carpal Tunnel Syndrome.

Questionnaires completed by 613 patients with carpal tunnel syndrome (CTS) revealed that gardening, painting, and sewing are leisure activities associated with more severe CTS symptoms. Individuals who engage in these hobbies should be mindful of maintaining a neutral wrist posture and taking frequent breaks to allow the tissues in the hand and wrist to rest.

Journal of Occupational and Environmental Medicine, May 2023

Low Magnesium Levels Linked to Preeclampsia.

Preeclampsia is marked by a sudden increase in blood pressure, protein in the urine, or other problems during pregnancy, which can cause serious health problems for mothers and babies if left untreated. An analysis of blood samples taken at various points during pregnancy from 324 women revealed that lower magnesium levels during the second trimester are associated with an increased risk for preeclampsia.

Biological Trace Element Research, July 2023

Healthier Eating Tips.

To improve the chances of sticking to a healthier eating pattern, the American Heart Association offers the following tips: don’t cut out your favorite foods, just reduce portion sizes; make sure to eat plenty of servings of fiber-rich foods such as legumes, whole grains, fruit, and vegetables; opt for healthy snacks instead of junk food; and limit your intake of sugary drinks and products with added sugars.

American Heart Association, March 2023

Meat and Milk Substitutes May Be Low in Vital Nutrients.

While there’s a trend to swap dairy and meat for plant-based versions of such foods, researchers warn that substitute milk and meat products may lack essential nutrients such as vitamin B12, iodine, long-chain omega-3 fatty acids, and zinc.

Nutrients, February 2023

Getting Sufficient Sleep Is Necessary for Fitness.

Researchers use handgrip strength to estimate an individual’s overall fitness level. An analysis of data from the 2019 Korea National Health and Nutrition Examination Survey revealed that getting too little (less than six hours) or too much (more than eight hours) sleep each night is associated with reduced grip strength in middle-aged and older adults.

Archives of Gerontology & Geriatrics, July 2023

Could Vitamin D Supplements Save Billions of Healthcare Dollars?

The Centers for Disease Control and Prevention reports that asthma accounts for roughly $50 billion in healthcare expenses in the United States each year. Past research has shown that improving vitamin D status can benefit patients who are under treatment for asthma. In a recent analysis, researchers estimate that vitamin D supplementation can reduce the annual cost per patient for asthma-related healthcare services by nearly 20%.

Journal of Asthma, May 2023

Exercise Cuts Depression Risk Nearly in Half.

Following an analysis of data from the Brazilian Longitudinal Health Study, researchers report that engaging in 150-300 minutes of moderate-to-vigorous physical activity each week can reduce the risk for clinical depression by 45%.

Journal of Affective Disorders, May 2023

Eating More Fruit and Vegetables May Lower Miscarriage Risk.

A systematic review of 20 studies concluded that a preconception and early-pregnancy diet that emphasizes a high intake of fruit and vegetables can reduce the risk of miscarriage by up to 61%. On the other hand, a processed food-heavy diet may double the risk for miscarriage.

Fertility and Sterility, April 2023

A Good Walk Even Once a Week Has Longevity Benefits.

Using data from the United States National Health and Nutrition Examination Survey, researchers report that logging 8,000 steps just one day a week can lower the risk for early death by 15%.

Neurology, March 2023

Walking 8,000 Steps Once or Twice a Week Improves Longevity.

According to a study that included 3,100 adults, participants who averaged 8,000 steps (about 4 miles) at least one or two days a week were 14.9% less likely to die in the following decade.

JAMA Network Open, March 2023

Probiotics May Improve Cancer Treatment.

In a recent animal study, University of Pittsburgh researchers observed that supplementing the diet of mice with L. reuteri, a bacterium often included in probiotics, improved the effectiveness of cancer immunotherapy.

Cell, April 2023

Sleep Behaviors That Increase Stroke Risk.

Using data from the INTERSTROKE study, researchers report the following sleep characteristics are associated with an elevate risk for stroke: short sleep (less than five hours), long sleep (longer than nine hours), poor quality sleep, difficulty falling asleep or staying asleep, prolonged napping, snoring, and sleep apnea.

Neurology, April 2023

Autism May Be More Common Than Thought.

The Centers for Disease Control and Prevention reports that 1 in 36 eight-year-old children were determined to have autism spectrum disorder in 2020, up from 1 in 44 kids as recently as 2018. Experts from the CDC note that the increase is largely driven by improved awareness, screening, and monitoring in historically underserved communities.

Morbidity and Mortality Weekly Report, March 2023

Physical Exercise May Help Reduce Parkinson’s Symptoms.

Parkinson's disease is a progressive neurological disorder that can cause tremors, difficulty with movement, impaired balance and coordination, and muscle rigidity. An analysis of data from 156 randomized-controlled trials concluded that physical exercise—including dance, water-based exercise, resistance training, endurance exercise, tai chi, and yoga—is associated with mild-to-large improvements in the severity of movement-related symptoms and quality of life in patients with Parkinson’s disease.

Cochrane Database of Systematic Reviews, March 2023

Diabetes Plus Tooth Loss May Spell Trouble for Aging Brains.

A recent study found that both total tooth loss and diabetes are risk factors for cognitive decline in old age; however, seniors with both diabetes and total tooth loss experienced even faster cognitive decline than individuals with only one of the conditions.

Journal of Dental Research, March 2023

Premature Cardiovascular Disease and Poor Cognitive Health Later in Life.

Following an analysis of data from the Coronary Artery Risk Development in Young Adults study, researchers report that individuals who experience a major cardiovascular event before age 45 exhibit worse brain health at midlife, which may elevate their risk for cognitive decline in older age.

Neurology, April 2023

Younger Diabetes Patients at Increased Risk for Future Dementia.

Not only is type 2 diabetes associated with an elevated risk for dementia, but a recent study found that the risk increases the earlier in life diabetes is first diagnosed. For diabetics under age 45, the risk for future dementia is nearly three times greater than the general population.

Journal of Affective Disorders, May 2023

Excessive Napping May Elevate Metabolic Disease Risk.

Metabolic syndrome is a cluster of conditions—obesity, high blood pressure, abnormal cholesterol, impaired metabolic function, and excessive waist circumference—that occur together and elevate the risk of heart disease, stroke, and type 2 diabetes. Following an analysis of data from the China Health and Retirement Longitudinal Study, researchers report that napping in excess of 90 minutes a day is linked to a 58% increased risk for metabolic syndrome

Research in Gerontological Nursing, March 2023

Healthier Diet Can Lead to Better Sleep.

The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes eating fruits, vegetables, nuts, whole grains, poultry, fish, and low-fat dairy while limiting the intake of salt, red meat, sweets, and sweetened beverages. An analysis of data from the 2018-2020 Suzhou Food Consumption and Health Survey revealed that greater adherence to the DASH diet is associated with up to a 32% lower risk for sleep disordered breathing.

British Journal of Nutrition, March 2023

Vitamin D Could Play a Role in Suicide Prevention.

An analysis of data concerning more than one million military veterans found that those prescribed a vitamin D supplement to improve their vitamin D status were nearly 50% less likely to attempt suicide in the following eight years.

PLOS ONE, February 2023

Clean Bed Sheets Can Keep You Healthy.

The National Sleep Foundation notes that dirt, sweat, oil, and makeup can accumulate on sheets, increasing the risk for skin breakouts, allergies, fungal infections, and other forms of illness. The foundation recommends cleaning sheets and pillowcases at least once a week or more often if you sweat a lot or immediately after recovering from an illness.

National Sleep Foundation, March 2023

Dr. John Heary

Functional Nutrition & Integrative Health Center

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